Eating a well-balanced and nutritious meal or snack does not mean you have to deprive yourself of your favorite foods. There are a variety of substitutions and swaps that can be made in order to achieve optimal nutrition while still eating some of your favorite foods. Take a look at some of these common baking and cooking substitutions and see how they can fit into your meals today!
1. Swap vegetables in replace of pita bread:
Fresh vegetables are a great alternative to processed pita bread when it comes to dipping and snacking. Vegetables provide more nutrition and fewer processed sugars than pita breads.
2. Swap unsweetened applesauce in replace of sugar
Applesauce comes from a naturally sweet product and can be a great substitution for baking. You can substitute sugar for applesauce using a 1:1 ratio. For every cup of applesauce you use, reduce the amount of liquid in your recipe by about 1⁄4 cup.
3. Swap Seltzer water with citrus fruit in replace of soda
Sometimes all you need is a tingle of carbonation to satisfy your soda craving. Opt for a clear, no-calorie seltzer water and flavor it yourself using your favorite citrus fruits, cucumber, or berries!
4. Low-sodium soy sauce in replace of regular soy sauce
They taste the same! Sodium is a highly overconsumed nutrient of concern among the U.S. population – try to limit your daily intake to about 2,300mg a day unless your physician instructs you otherwise.
5. Brown rice in replace of white rice
Brown rice still contains all of the vital nutrients such as fiber, whereas white rice is stripped of these nutrients when being processed.
6. Greek yogurt in replace of sour cream or mayonnaise
Plain Greek yogurt is an amazing alternative for that perfect dollop of sour cream on top of tacos and burrito bowls or for a chicken-salad base. Packed with protein, Greek yogurt will keep you fulfilled and satisfied, while providing you with a myriad of nutrients.
7. Steaming in replace of boiling
While cooking at home, steaming your vegetables and meats allows the nutrients to stay intact. Although both means of cooking are healthier than frying, sometimes boiling vegetables will result in the nutrients leaking out of the food.
making some of these swaps today! Quest FMS provides a plethora of food products to choose from to help you make the healthiest and best choice for you. What are some of your favorite food swaps?